Wednesday

Wednesday's WOD

A1: Deadlift 5-5-5 (rest 1 min)

A2: dips (red standing) 3X AMRAP (rest 3 min)

A1:135-145-160 (PR)

A2: 10-11-10

then 3 rounds of:

100m farmers walk (30#)

200m sprint

6:28

I didn't post the last few for some reason, woops

More DBs

Tuesday's WOD

A1: DB thruster (8-12) rest 2 min

A2: AMRAP kipping pull ups in 30 seconds (blue band) rest 2 min

A1: 12 @ 15#, 6 @ 20#, 6 @ 20#

A2: 13, 15, 14

then 5 rounds for time of:

3 DB thrusters (20#)

6 DB burpees (15#)

4:54

Thursday

Thursday's WOD

3 rep Deadlift

145#

then 6 rounds of:

5 DB shoulder press (15#)

5 push ups (knee, using dbs)

15 DB push press (20#)

16:07

It's Monday Again!

Monday's WOD

A1: Push Press + Push Jerk, 1+2 (rest 90 seconds)

A2: KBS 5 X 15 (rest 90 seconds)

A1: 25#DB, 30#DB, 30#db, 30#db, 25#db

A2: 35#

then for time:

3 Double unders

10 1/2 burpees (burps)*

3 DUs

9 burps

3 DUs

8 burps

3 DUs

7 burps

3 DUs

6 burps

3DUs

5 burps

3 DUs

4 burps

3 DUs

3 burps

3 DUs

2 burps

3 DUs

1 burp

6:04

*my wrist started hurting a little again from the PP/PJ so I didn't want to do real burpees. Instead I put my knuckles down, kicked my legs back then jumped back up (no push up part hence the 1/2 burpee or burp)

Mile TT

Sunday's WOD

1 mile run

7:42

My goal has been to go sub 8 for a while...sub 7:30 is next!!

Backwards Run

Tuesday's WOD

1 rep max high bar back squat

145

then run 600m backwards

4:25

Previous max on HBBS was 155. 160 felt HEAVY today but I know I'll get it

Monday

Monday's WOD

Anchored Tabata Sit up

12, 10, 11, 9, 8, 7, 8, 10

Then AMRAP in 15 min of

Max Ring Rows (was push ups but wrist is still hurting)

Sprint 100m

15, 10, 10, 10, 10, 15, 10, 11, 13, 17 = 121